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Here’s what the traditional healthcare system wi

Here’s what the traditional healthcare system will never tell you:

Illness is not a natural part of life.

It’s a sign of imbalance as a consequence of your poor habits.

Bacterial and viral infections can hit all of us — but it’s the strength of your immune cell army that determines how it’ll affect you.

When you go to the doctor, they have 10 minutes to determine your problem and prescribe medicine thereafter.
Go home and search the internet and you’ll find: “don’t smoke, exercise regularly, eat a balanced diet, sleep eight hours” and all sorts of basic information that’ll keep you trapped in the loop of shallow health advices.

But the fact is, that everything around you is so contaminated that you have to dig deeper, if you want to avoid living a mediocre life of disease and dysfunction.

I acknowledge western medicine to a point, where I agree in its efficiency in life-threatening situations.
Apart from that, the solution is way simpler, way healthier, and way cheaper: detach from the material world and nourish yourself with the abundance of health benefits from Nature.

HOW ABDOMINAL BREATHING IS MISLEADING YOU: In all

HOW ABDOMINAL BREATHING IS MISLEADING YOU:

In all corners of breathing science and yogic practices, the term abdominal breathing is constantly being used to suggest the “right way of breathing”.

But it’s often a term used without deeper understanding behind the mechanisms of your respiratory system.

Correct breathing can be defined as “the ability to breathe deeply” — thereby activating the diaphragm during every breath and utilizing the full volume of the lungs.

The problem is that the diaphragm is NOT located in your abdominals.
It’s located inside your ribcage.

So, if we blindly trust the statement of breathing into the abdomen, we risk merely expanding and contracting the stomach without really engaging the diaphragm.

The diaphragm moves multidirectionally during inhalation. This means that in order to activate it properly, you’d need to expand your ribcage — and not the abdomen.
- Think of it as a balloon. As it fills up, it expands forwards, backwards, and most essentially, sideways.

This is how you can maintain a low heart rate, how you can stimulate your vagus nerve, how you can improve your endurance, etc.

Here are some practical guidelines for you to improve the functionality of your diaphragm, and thereby breathe correctly:

• Make sure your core is stable; meaning engaged glutes and a retracted navel, which ensures an active pelvic floor and core abdominals.
• Inhale slowly, but deeply.
• Expand your ribcage in a lateral direction as you inhale.
• Exhale 3/4 of the air (to avoid unnecessary tension in the end phase of the breath)

When I started my cold journey in 2019 I didn’t

When I started my cold journey in 2019 I didn’t have the slightest idea what it was, nor did I possess any knowledge whatsoever about any of its effects.

Today, it’s a hobby I couldn’t do without. And it fits into my vision of how human health collectively can be enhanced.

The reason a person can go from experiencing a shock response in 12°C water to six month later swimming in 1°C water with no reaction, is because of an increased control of the autonomic nervous system.

Cold shock is a stressor at a level that can be life threatening. This is because it instantly switches on our sympathetic nervous system, which freezes us and creates panic. But as the body adapts to the sensation of extreme cold external temperatures, it becomes better at breathing lighter, slower, and more silently, which is a direct way of entering the parasympathetic nervous system that puts you in a state of calmness. This also increases the body’s ability to resist shivering.

Cold exposure has a lot of health enhancing benefits, such as improved metabolism, vascular health, and mood.

But the most profound must be the capability of controlling your nervous system, which is precisely how you become able control your mind in whatever stressful situation life challenges you with.

KEY FACTORS FOR MENTAL RESILIENCE: Whenever we ar

KEY FACTORS FOR MENTAL RESILIENCE:

Whenever we are stressed, anxious, or depressed, we are so because we are in conflict with where we are versus where we want to be.

It’s a false perception based on the illusion of time that makes us unable to stay present.

Time is a human construct. Everything that exists and ever will exist is in the here and now. Mental dysfunction can only thrive when the the mind tries to escape the here and now.

The reason animals don’t suffer the same psychological issues as we do, or why children are so often curious and joyful, is because they aren’t imprisoned by the false idea of time. They know only of what’s going on at this particular moment.

But it’s that inner state of constant conflict, that has created the dopamine-seeking society we have evolved to become. Consumption, distraction, sex, shopping, scrolling; whatever it takes to escape being present wherever you are.

This inner conflict is the root cause of our destructive society. And the root cause of your mental issues.

I’ve had a lot of experience with this by years of self-observation, and have found the following principles to be of particular value to the resilient mind:

• Observe how your thoughts literally dictate your entire being. Stay aware of them and tame them.

• Learn that everything rise and flow. Everything is impermanent and will change - also your negative emotions.

• Breathing can change your thought patterns by manipulating your nervous system. We can escape a stress-state instantly by breathing into the ribcage and exhaling for 10-20 seconds.

• Poor sleep disturbs your hormonal output, and essentially your self-talk and mood. A consistent sleep schedule is required for optimal sleep.

It’s odd how something seemingly so insignifican

It’s odd how something seemingly so insignificant can play such a significant role in our collective health.

The fact that we went from barefooted hunters into a healthy shoe use that lasted until the 20th century, where fashion trumped reason and we transitioned into overly supportive, narrow shoes, has had a huge impact on the overall function of our bodies.

People neglect it because “what difference does is make how my feet look or function. After all, they are hidden in a shoe?”

But the effect isn’t just local. Your foot is the first and last limb to dictate movement - and movement will therefore be determined by what the foot dictates.

And a foot with limited sensory control and muscle function will either way send less effective signals to the rest of the body.

Therefore, pain management and injury prevention should always start with assessing the foot function and removing all unnecessary support from it.

If I could turn back time 25 years, this is what I

If I could turn back time 25 years, this is what I would have taught the 5 year old me.

Since accelerating my study in circadian rhythms and human hormonal processes, I have never suffered from daytime tiredness.
I know exactly what to do when I need to peak perform physically and mentally.

We are controlled by the sun and the moon that dictate what hormones should be produced for us to function optimally.
But when we manipulate too much with our environment, we instead let artificial factors dictate our hormone production.

But the fact is, that if we apply to these rules, the outcome isn’t just increased energy, but also enhanced performance, metabolism, mood, longevity etc.

The rules are simple:

If you want to feel refreshed and alert from the moment you wake up, make sure to:
• Get immediate outdoor light
• Exercise
• Take a cold shower
• Postpone caffeine w/90 mins
• Be consistent in your sleep pattern

Just as when you want to become sleepy at the second you hit the pillow, rules are that you need to:
• Block out artificial light
• Take a hot shower
• Lower the temperature in your bedroom
• Stop eating 2-3 hours before sleep

These are just a few points that are necessary to consistently function optimally during the 16 hours you are awake.

The danger about autonomic biological actions is t

The danger about autonomic biological actions is that we aren’t forced to take control of them. We can survive without giving them attention.

But surviving is not equal to thriving.

Breathing is one of the autonomic actions that occur even when we dwell in the deepest sleep. But with the accelerated decline in the evolution of modern society, our breathing capabilities have become shallow and insufficient.

Some of the biological mechanism I present in this video will become impaired to a degree that can impact our heart rates and cerebrospinal fluid transfer, and thereby our nervous system function, and our physical and mental performance.

If we don’t breathe deeply — and thereby don’t sufficiently engage the diaphragm — we risk only filling our lungs with a tiny percent of what’s optimal.

This results in faster breathing, and more shallow breathing, impacting the oxygenation of our brains and bodies.

I share many methodologies to how breathing can be improved. But one way to instantly activate the diaphragm and slow down the heart rate is by what I call Parasympathetic Breathing:

• Inhale deeply for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly for 12 seconds
• Repeat

This will not only strengthen your diaphragm, but also tame stress and anxiety.
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(Video MRI source: I Terem et. al, 2018)

SCAPULAR WINGING REMOVAL: Scapular winging is a p

SCAPULAR WINGING REMOVAL:

Scapular winging is a postural dysfunction that expresses itself as “upper torso weakness”. It affects shoulder biomechanics and makes you appear less muscular than what’s really the case.

I saw this guy last month. As you can tell, there’s a vast difference between how the muscle volume is expressed between the two pictures with just 10 days in between.

Obviously, the potential amount of gained muscle in 10 days is close to zero.

But when a winged scapula is adjusted, the structural integrity of the torso changes. Muscles emerge, which previously weren’t visible, as a consequence of improved postural balance.

The way we move, and even think, becomes a direct response of how our posture manifests.

If you had only 15 minutes a day to exercise, spen

If you had only 15 minutes a day to exercise, spend them on exercising your rotational capabilities.

Why? Because all fundamental (human) movement is based on rotation. More specifically the ability of your torso to counter rotate your pelvis, which is the baseline of forward drive.

And this isn’t something that only applies to humans. Rotation is a universal principle of movement.
The spinning planets that move around their star. The electrons that rotate around the nucleus in the atom. The smooth rotation of the lizard’s torso that allows for forward motion. Not to mention the sequence of the Golden Ratio that defines literally every aspect of nature.

When we’re able to rotate, we’re able to challenge movement in the multidimensional plane, which makes us capable movers and gives us movement longevity.

But don’t confuse the term ‘rotation’ with merely spinning around in circles.

As long as:
• You are standing upright
• Moving unilaterally (one leg in front of the other)
• Pelvis pointing in one direction
• And torso rotating towards the other direction

Then you are challenging the muscles and tissues that lay the foundation for optimal rotational movement, without the constant risk of inflammation and pain induced by artificial movement patterns.

December 22nd to 25th ultimately marks the death,

December 22nd to 25th ultimately marks the death, resurrection, and rebirth.

It’s the only time of the year where the sun stops its movement northward or southward in the sky only to return its movement at December 25th, marking the beginning of our spring.

Sometimes is good to die, so that we can be reborn into enhanced versions of ourselves. And symbolically speaking, Christmas is a catalyst for such a process.

Keep growing. Merry Christmas vikings!

HOW TO RESOLVE FLATFOOTEDNESS (AND WEAK INTRINSIC

HOW TO RESOLVE FLATFOOTEDNESS (AND WEAK INTRINSIC MUSCLES):

Functional adaptation refers to your body as a whole adapting to a more efficient movement pattern.

We cannot resolve foot dysfunction (or any kind of dysfunction) by solely focusing on where we experience the dysfunction. It’s essential to assess what other areas are compensating to find the original issue.

If we lack the proper support from our knees and hips, our feet will maladapt. Weakness will travel through the chains and end up in the foot.

This is why postural alignment is important to address.

Here’re some critical bulletpoints in how to ensure the optimal interconnection between your joints in resolving foot dysfunction and flatfootedness:

• Stimulate your plantar fascia and deep foot muscles by being barefooted as often as possible
• Do myofascial releases on your foot daily to accelerate this process
• Make sure medial arches are elevated from the ground whenever you stand/move
• Knees mustn’t rotate in or out when your move in a linear direction
• Have a strong pelvis that doesn’t tilt sideways during linear movement

There are tons of physically enhancing outputs of

There are tons of physically enhancing outputs of cold exposure, including improved metabolism, vascular health, and dopamine secretion.

While these are great — and REALLY great — I experience the greatest benefits from the cold on my mind and cognition.

First thing: deliberate discomfort. No one likes pain, and no one likes the cold. No matter how often I do it, I always find excuses for why I’m allowed to skip it today. But this is just fuel for a weak mentality.
Teaching ourselves that we are able to endure discomfort becomes a catalyst for coping with future trauma.

Seconds thing: nervous system control. Stress forces us into our sympathetic nervous system. And so does the cold. If we are able to manipulate our brains, and thereby our bodies, into making the uncomfortable comfortable, such as by resisting hyperventilation and mouth breathing, we are technically shifting from a sympathetic state (stress) and into a parasympathetic (calmness).

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